Jun 13, 2022 | Weekly Newsletter
The Week of
Opportunity Within Failure
This Week’s Info
- Mobility Focus: Hip Extension
- Stability Goals: Hip
- Skill Work: Hip Thrust
- Mindset: Dealing with Failure
WOD Programming Schedule
- Monday / Thursday: Pliability
- Tuesday / Friday: Strength
- Wednesday / Saturday: MetCon
Announcements
**COMING SOON** Our 2022 Summer Challenge!
- Oh yes… Get ready… You asked for it…
- We will be hosting a challenge starting in July ! Members will collect points for various challenges (attendance, bring a friend, etc) throughout the month! The members with the top 3 point totals will WIN $$$$!
- Entry into the challenge is $25
- #1 Winner will get 50% of the prize money!
- #2 Winner will get 20% of the prize money!
- #3 Winner will get 15% of the prize money!
- The remaining 15% will be donated to our Scholarship Fund for those in need of our MamaBear, membership and Athena programs.
MamaBear Den
- We invite ALL and ANY MAMAS to join us for our very first-ever “MamaBear Den” event THIS FRIDAY, June 17th at 7 pm, here at Mindset!
- The evening will consist of no agenda–just plan to kick-back, relax, decompress and enjoy the company of some fellow MamaBears!
- Come as you are, bring your own beverage(s), alcoholic/non-alcoholic, and something to sit on (outdoor lawn chair or the likes). Light snacks will be provided too–after all, mama sometimes doesn’t make time to feed herself, so we have you covered!
Summer Courses are OPEN! Register yourself or your loved ones ASAP!
Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Health Tip
Are you afraid or derailed by the fear of failure?
How does it feel when you fail?
What do you do when you do fail?
How do you determine your reaction to failure?
The inspiring Les Brown says “You will fail your way to success” and wow, is he right. Learning to fail faster can be a wonderful skill for growth!
Tony Robbins has additional wisdom in this 1 min clip that you should listen to a few times…
Functional Medicine Corner
Last week we discussed the importance of Vitamin C in helping us neutralize a variety of different molecules in our body to decrease oxidative stress, or in other words, to effectively prevent damage to our tissues and organs. Because of this fact, Vitamin C benefits so many aspects of our health, including supporting our ability to balance our good friend cortisol, support collagen formation, which is a foundational framework for our skin and bones, and help to fight off the allergies that attack many of us this time of year.
Vitamin C is a water-soluble vitamin – therefore, our body doesn’t store this well, and we need to get it in regularly through foods. In addition, individuals who are dealing with increased stress, those who smoke, or those on high-carb diets or with elevated blood sugar benefit from increased vitamin C as their bodies need additional antioxidant support. So, what foods provide the highest amounts of this essential nutrient?
Citrus fruits such as oranges, lemons and grapefruit are always a good source of Vitamin C. But there are many other fruits that also pack quite a bit of C, including guava, strawberries, papaya, cantaloupe, and kiwi. And don’t forget your vegetables – sweet red peppers actually provide more Vitamin C than many of the above fruits, including oranges! Other veggies that can pack a Vitamin C punch include spinach, broccoli, green pepper, brussell sprouts, and sweet potato.
Now you have a list for the grocery store and farmer’s market in the coming week! Enjoy those beautifully colored plants in at least a couple of meals daily, and you are helping your body develop more resilience to all that life throws at you.
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – June
This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!
Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!
We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow
Jun 6, 2022 | Weekly Newsletter
Assessment Week!
This Week’s Info
- Theme: Assessment Week!
- Mobility Focus: Global
- Stability Goals: Global
- Skill Work: Global
- Mindset: Give It All You’ve Got!
WOD Programming Schedule
Check out these helpful videos for what to expect!
Announcements
MamaBear Den
- We invite you join us for our very first-ever “MamaBear Den” event the evening of Friday, June 17th at 7 pm, here at the Mindset PT gym & clinic.
- The evening will consist of no agenda–just plan to kick-back, relax, decompress and enjoy the company of some fellow MamaBears!
- We invite you to come as you are, bring your own beverage(s), alcoholic/non-alcoholic, and something to sit on (outdoor lawn chair or the likes). Light snacks will be provided too–after all, mama sometimes doesn’t make time to feed herself, so we have you covered!
Summer Courses are OPEN! Register yourself or your loved ones ASAP!
Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Health Tip
Assessment Week is back this week! Here are some great ways to prepare yourself!
- Breathe! Remember you have actually been preparing for this through our programming.
- For those of you doing this for your first time, have fun and gather baseline data!
- Remember that none of these numbers show any value about you as a human! It is just information you can use to track your progress over time.
- Eat nutritious food! Give your body the energy and nutrients it needs to perform and recover.
- Drink your water people! Even consider adding a pinch of salt in your water (not enough to taste).
- Try to get to each Assessment Day once to expose yourself to the different areas of testing.
- RING THE BELL when you achieve a personal record! Write your achievements on the board! Celebrate every single win and attempt!
- Have FUN! CHEER on your fellow workout buddies! GIVE IT YOUR ALL!
Functional Medicine Corner
Vitamin C is an amazing nutrient to help support our immune system health. This is a reason we all tend to reach toward orange juice or oranges, grapefruit, or vitamin C supplements when we get a cold. However, Vitamin C has several other uses to support our overall health, including helping us to renew and restore after all the insults our body is exposed to daily. Let’s dive into this a little…
Vitamin C is a powerful antioxidant – this is likely a term you have heard tossed around quite a bit, but what does that mean? When our body is living from day to day, we create molecules called free radicals. These particles can create damage to other cells in our body as they remove electrons and create instability and decreased function. Antioxidants like Vitamin C come into the body and donate extra electrons to these free radicals, creating stable particles that can no longer cause damage to our own tissues. Our body makes our own free radicals as we are metabolizing our food or working out. However, exposure to chemicals, UV radiation, air pollution, etc. can also add to our free radical load. Vitamin C can help to combat this insult, regardless of the cause.
In addition, Vitamin C can help to support adrenal health and balance cortisol! Adding in Vitamin C can also help us absorb iron further, act as a natural antihistamine support during this season of allergy flares, and provide an essential nutrient to collagen formation, which means that it supports not only skin elasticity, but also bone health!
Next week we will discuss the foods we can focus on when trying to increase Vitamin C concentration in our diet. Citrus fruits aren’t the only powerhouses to focus on!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – June
This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!
Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!
We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow
May 31, 2022 | Weekly Newsletter
Member Week!
This Week’s Info
- Theme: MEMBER WEEK
- Mobility Focus: Global
- Stability Goals: Global
- Skill Work: Global
- Mindset: Celebration Time!
WOD Programming Schedule
- Monday: Memorial Day
- Tuesday: MetCon – “The Betsy”
- Wednesday: Pliability – “The Wendy”
- Thursday: Strength – “The Ashley B.”
- Friday: MetCon – “The Jonathon”
- Saturday: Pliability – “This Kristina
Announcements
Summer Courses are OPEN! Register yourself or your loved ones ASAP! Spots are filling up!
Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Health Tip
Consider how you define a “good” day. Are you efficient or effective? Our culture strongly values efficiency and places a great deal of value on how many things you can do in an amount of time.
However, I would like you to try to strive for effectiveness this week. See how that feels for you and take note of any changes you experience along the way.
- Efficient Days
- You do a lot of things.
- You check off everything on your to-do list.
- Effective Days
- You do important things.
- This may not be a lot of things; maybe just one thing that makes a big difference.
Functional Medicine Corner
We have been discussing the importance of omega-3 fatty acids over the last couple of weeks, and the myriad of ways they help to support everything from brain and eye function to our heart, joints, abdominal organs and skin.
In Michigan during temperate months, we have plenty of opportunity to get fresh options locally. There are some considerations to keep in mind as we look to food as our source for this essential nutrient.
Mercury and other chemicals/metals
Many of us are likely aware of concerns about eating too much seafood while pregnant due to concerns about elevated mercury levels for the fetus.
However, ingestion of high levels of mercury or other chemicals is not optimal for anyone. Larger fish and ground scavengers in particular tend to carry higher toxic levels. Locally, bluegill or perch are likely better options for more frequent ingestion.
HERE is a government resource that helps to provide guidelines for many local lakes and rivers in the area.
In addition, HERE is a link that provides a pictograph of seafood and levels of mercury generally found in these animals.
Supplementation
With Omega 3 oils, quality is crucial. Just as fish can contain high quantities of mercury or chemicals, so can supplementation.
Therefore, it is important to look on the labels of omega-3 supplements to ensure they are being verified by a third-party agency to ensure quality and safety. (Reminder – supplementation is NOT monitored by the FDA like prescription medication.)
These third-party organizations include NSF, Consumer Lab and USP among others. You will likely pay a little more for supplements that are governed by these third-party agencies, but you often get what you pay for!
So go enjoy the summer weather and savor a fresh catch from time to time! Your body will thank you!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – May
This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!
Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!
We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow
May 23, 2022 | Weekly Newsletter
The Month of Dr. Ellen!
This month is all about honoring our brave, fearless OG MamaBear and MINDSET founder, Dr. Ellen Hector!
This week the staff have taken over the newsletter and all the workouts to show this woman all the love we have for her!
This Week’s Info
- Theme: LOVE YOURSELF & ELLEN!
- Mobility Focus: Global
- Stability Goals: Global
- Skill Work: Love yourself!
- Mindset: How can WE (staff) help?
WOD Programming Schedule
- Monday: Team Strength
- Tuesday: MetCon
- Wednesday: Pliability
- Thursday: Strength
- Friday: MetCon
- Saturday: Strength
Announcements
Summer Courses are OPEN! Register yourself or your loved ones ASAP! Spots are filling up!
Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Policy Reminder
There have been some questions regarding our class cancellation policy.
Here’s a reminder of what is in our membership agreement — please let Amanda know if you have any questions!Late Cancellation / No Show PolicyIn consideration to your fellow members and to assist with your accountability, there will be a $15 charge for any no-shows or late cancellations.
Late cancellations are defined as within 8 hours of your class start time. You can cancel a class you have booked via the MindsetPT app, our web portal, or by contacting our office via phone. If you leave a cancellation message before the 8-hour window, it will not be considered a late cancellation.
This will allow other members from the waitlist sufficient time to be notified of their placement into the class.
Health Tip
We asked Dr. Ellen what her #1 health tip is…
She said, “Every day, find some way to choose yourself. It is not selfish to prioritize your own well-being, and with everything coming at us these days it is vital to make sure we set aside time to take care of ourselves. Sometimes all we can fit in is a few deep, mindful breaths before moving on to the next thing, but even those few breaths have incredible value.”
Functional Medicine Corner
Last week we discussed EPA, DHA and ALA as our foundational Omega 3 fats, and how they work in the body to support every cell’s structure as well as decrease inflammation, lessen clotting concerns and provide benefits to the neurologic system.
Since these fats are such important building blocks for our body, everyone benefits from focusing on including them in their regular diet.
However, certain conditions are provided specific benefits from increased consumption. Let’s touch on a few.
Cardiovascular Health
Research shows that increased ingestion of omega-3s is linked to a decreased incidence of cardiovascular events, especially in those with increased risk such as patients with diabetes and high cholesterol. And increased omega-3 intake also lowers triglycerides and helps raise “good” HDL cholesterol!
Cancer Prevention
There are several observational studies that link lower rates of breast and colon cancer with increased ingestion of omega-3 fats. This is believed to be at least partly due to the anti-inflammatory effects of these nutrients.
Ocular Health
Omega-3 ingestion can decrease progression of macular degeneration, in addition to decreasing severity of dry eyes. It also supports development of eyes in infants.
Arthritis
Patients with rheumatoid arthritis who supplement with omega-3 have decreased morning stiffness and joint pain compared to those taking placebo. This is likely due to omega-3’s powerful anti-inflammatory affect, which can also provide benefits to those with osteoarthritis.
Brain health
Although studies show omega-3 can’t be a stand-alone treatment, there are mild to moderate benefits to depressive symptoms. Also, the addition of omega-3 supplementation can help improve recovery after concussion. ADHD symptoms have also been shown to improve in some patients who focus on increasing omega-3 intake.How can we safely increase our intake of these valuable fats? We’ll discuss that next week!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – May
It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!
She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.
We love you more than you know Michelle!
May 16, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Staff Workouts!
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Honoring our Leaders!!
WOD Programming Schedule
- New Schedule
- Staff Week starts MONDAY!
- Come join us in celebrating your fearless leaders! Every single member of our staff plays a vital role in the Mindset Method. We couldn’t do this without them!
- Member Week starts May 23rd
- Assessment Week starts May 30th
Announcements
- Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners’ event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
- Summer Courses are OPEN!
- Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
What you do first thing in the morning sets your tone for the day. The first thing you see. The first thing that hits your nose. The first thing that hits your nervous system. I encourage you to evaluate your morning practice and view it from the lens of your 5 senses.
Hear. Taste. Touch. Smell. See.
Hearing: Maybe try THIS.
Taste: Try a full glass of water.
Touch: Consider touching your heart.
Smell: Try something relaxing such as lavender.
See: Consider using the mirror 🙂
Functional Medicine Corner
Omega 3 fatty acids, commonly known as fish oil, are foundational building blocks to so many of the cells in our body. Numerous studies show that regular ingestion of omega-3s can influence cardiovascular, pulmonary, immune and hormone health. I know there are many of us who will seek out ways to include foods such as salmon or scallops in our diet as frequently as we can. However, there are other ways to get these essential nutrients in our diet if your tastes are more toward the “turf” side.
First, let’s break down omega 3 oils further and look at the ways they support our bodies. Omega 3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- EPA and DHA especially are crucial building blocks for the structure of all our cell membranes. DHA is used in high amounts in the retina, brain and sperm.
- EPA and DHA are components of hormones that regulate clotting, contraction and relaxation of arterial walls as well as inflammation.
- DHA is important in brain and eye development and function, especially in infants.
- DHA influences numerous aspects of brain function, including attention and problem solving.
- ALA is a precursor to EPA and DHA and can be converted, primarily by our liver. But this process is limited, with conversion rates of less than 15%. Otherwise, ALA is stored or used for energy by the body.
In the coming weeks we will discuss in more detail how regular omega 3 ingestion can influence our health, as well as where we can get optimal sources for quality EPA, DHA and ALA.
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – May
It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!
She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.
We love you more than you know Michelle!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
May 9, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Decade Workouts!
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Have Fun!
WOD Programming Schedule
- New Schedule
- Decade Week starts MONDAY!
- Staff Week starts May 16th
- Member Week starts May 23rd
- Assessment Week starts May 30th
Announcements
- Shoe Reminder
- With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts! Our fancy floor and staff appreciate this more than you know!
- Summer Courses are OPEN!
- Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
Want to nerd out with us? Check out this somewhat lengthy but incredible PODCAST from Dr. Andrew Huberman about exercise! Learn more about why we do what we do here at Mindset and the rationale behind the importance of breathing for nervous system regulation!
Functional Medicine Corner
Last week we discussed the importance of Vitamin D in bone and immune system health alone. But how do we ensure we get enough of this, especially during the months of December through February when the sun is a rare commodity in this beautiful northern state?
- Supplementation with Vitamin D during the winter is often helpful for those of us living in cold climates. We can get small amounts of Vitamin D in fortified foods such as dairy products, and in certain fish like trout, salmon and sardines. However, the amounts in these foods are often low, so relying on food sources alone is difficult.
Cod liver oil is one form of supplementation that not only provides Vitamin D but also omega 3 fats such as DHA and EPA, Vitamin A and E. Otherwise, Vitamin D-3 is the best form of supplementation to find, as this tends to work more quickly to increase blood levels. And finding a supplement with Vitamin K2 in it as well helps to further increase absorption. In winter months, many of us would benefit from 2000 IU capsules daily.
- Sun!! The best way to get Vitamin D is through UV exposure. You do not need to bake in the sun for hours on end – just 5-30 minutes of direct sunlight on arms and legs alone, ideally daily, but even a couple of times a week can boost Vitamin D substantially. Sunlight through windows does not provide this benefit, and sunscreen also blocks Vitamin D synthesis. This is not to say that sunscreen isn’t still incredibly important! If you are spending the day outside, ideally try to get sun exposure for 20 minutes or so without sunscreen protection, and then promptly apply sunscreen for the rest of the day. So go outside and enjoy some sunshine this weekend and next week – mother nature is (hopefully) providing us with plenty of it! And Happy Mother’s Day!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – May
It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!
She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.
We love you more than you know Michelle!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
May 2, 2022 | Weekly Newsletter
This Week’s Info
- Theme: The Boy, The Mole, The Fox, The Horse
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Connection
WOD Programming Schedule
- New Schedule
- Decade Week starts May 9th
- Member Week starts May 16th
- Current Schedule (April 11th – May 7th)
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
Announcements
- Shoe Reminder
- With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts! Our fancy floor and staff appreciate this more than you know!
- Testimonial Request!
- Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
- Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
- Schedule Changes
- Our short survey will be open for one more week. Make sure your voice is heard! We want to hear from YOU!
- Summer Courses are OPEN!
- Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
One of my top 10 books of all time is “The Boy, the Mole, the Fox and the Horse” by Charlie Mackesy. It tells the tale of these 4 friends through incredible messages and illustrations on every page. Do yourself a favor and check it out from the library or get yourself a copy. Then pass it on. Spread this simple yet powerful message of love far and wide.
Functional Medicine Corner
Vitamin D – for us Michiganders, this nutrient can be difficult to come by, especially in winter months. But ensuring we get adequate supply is important as Vitamin D impacts many different aspects of our health. Traditionally we think of this nutrient as a building block like other vitamins, but it actually works as a hormone in our bodies. This means it serves as a tool to help our body function optimally, rather than directly incorporating into our physical structure. Research on Vitamin D is ongoing, and there is still much to learn regarding the many ways Vitamin D acts in our body. Below are some clear ways that Vitamin D can help support optimal health.
1) Supports bone growth and health – Vitamin D is essential for calcium, phosphorus and magnesium absorption from our gut. This means it is important for children in order to help deliver minerals as bones are built, but also important for adults as we hope to avoid osteopenia or osteoporosis.
2) Assists in boosting immune function – Vitamin D works to decrease inflammation as well as enhance anti-inflammatory signals throughout the body. Also, there have been several observational studies over the last two years that show patients with low Vitamin D (below 20) have an increased incidence of more serious COVID infection.
3) Plays a role in secretion of other hormones such as insulin and possibly serotonin – Vitamin D is involved not only in secretion of insulin from the pancreas, but also in reduction of insulin resistance in other tissues in the body. We also know that seasonal affective disorder is tied to lack of sun exposure, and research suggests Vitamin D may play a role in serotonin availability as well.
Next week we will discuss how we can try to optimize Vitamin D intake and absorption, even in dark winter months!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – May
It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!
She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.
We love you more than you know Michelle!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
Apr 25, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Slowing Down
- Mobility Focus: Shoulder / TS
- Stability Goals: Shoulder 90-180 deg
- Skill work: Negative Breath / Prolonged Exhale
WOD Programming Schedule
- New Schedule
- Decade Week starts May 9th
- Member Week starts May 16th
- Current Schedule (April 11th – May 7th)
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
Announcements
- Noah’s Return!
- Last summer’s intern, Noah Janssen will be joining us again starting in May on Mondays and Tuesdays!
- Shoe Reminder
- With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts!
- Testimonial Request!
- Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
- Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
- Schedule Changes
- Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we will be removing this from our list of offerings at this time.
- The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th.
- We will be closed for Memorial Day.
- We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
- Summer Courses
- MamaBear
- Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
- Better Runner
- Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
- Athena
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- Click HERE to register your female athlete today!
- Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
Let’s talk about positions. You’ve probably heard Dr. Ellen say, “Position = Power. If you don’t have a good position, you can’t generate proper power.”
So having good positions requires appropriate mobility and stability. But if you only work on your mobility while at the gym, this process takes a really long time to achieve. If you can work mobility into your day while at work or while watching TV at home, or while reading a book, you are now really optimizing your time and body!
The area that tends to be a sticking point, literally and figuratively, for most of you is your hips! Check out THIS cool quick video about strategies and the benefits of changing hip shapes throughout your day. I bet some of these positions will be familiar…
Functional Medicine Corner
Last week we discussed many of the roles MAGNESIUM plays in maintaining optimal daily function. For those with significant GI disorders or Type 2 Diabetes especially, there is a greater likelihood for magnesium deficiency over time. In addition, research shows that obtaining adequate magnesium through diet and/or supplementation can positively affect both the cardiovascular system and bone health, decreasing the incidence of hypertension as well as osteoporosis. So how can we get this nutrient in our diet?
1) Seeds and nuts, such as pumpkin and chia seeds as well as almonds, cashews, peanuts – They have some of the highest concentrations of magnesium per serving. And these are so easy to add to meals, such as pumpkin seeds or nuts in salad and overnight oats with chia. Or they make fantastic snacks that provide some sustained energy!
2) Spinach – This is also easy to add to smoothies, salads or even mixed in an egg scramble.
3) Black beans and soy or edamame – Even soy milk provides higher levels of magnesium, and tofu can be added to stir-fried meals quite easily, even if you don’t omit meat. Black beans are an amazing addition to chili, Mexican dishes or buddha bowls.
4) Supplementation – Ideally we get this nutrient in our diet, but at times there is reason to increase supplementation further. There are a myriad of options available, and each form of magnesium supports the body a little differently:
Mag citrate is often best used to help keep bowel movements more regular.
Mag taurate tends to benefit the cardiovascular system.
Mag malate can often help improve energy.
Mag glycinate and threonate can help address nerve or brain concerns.
One supplement to avoid – mag oxide. It is poorly absorbed and therefore often not worth the money spent.
For more detailed information on this vital nutrient, you can visit NIH.gov. https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – April
Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!
Check her out rocking the Wonder Woman workout!
We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
Apr 18, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Implicit Bias
- Mobility Focus: Shoulder OH
- Stability Goals: Shoulder 90-180 deg
- Skill work: Negatives / Eccentric Phase
WOD Programming Schedule
- New Schedule April 11th – May 7th
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
Announcements
- Testimonial Request!
- Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
- Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
- Schedule Changes
- Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we will be removing this from our list of offerings at this time.
- The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th.
- We will be closed for Memorial Day.
- We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
- Summer Courses
- MamaBear
- Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
- Better Runner
- Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
- Athena
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- Click HERE to register your female athlete today!
- Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- We now offer nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services.
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
Implicit bias is our topic for these 2 weeks for your health tip. Last week we discussed what it is and now–what do we do about it?
- Acknowledge YOU have biases. Lots of them. Lots and lots of them! They are created in your brain from all the things in your life that you have seen, heard, learned and experienced.
- Acknowledge that having biases doesn’t make you a bad person. But we believe in self improvement, so let’s get better!
- Practice pause. Before acting in a situation, pause for 10 seconds before writing that email or making that phone call and ask yourself, why do you want to say or do what it is you were planning on? What went into that decision?
- Ask questions of yourself. Why do you think the way you do?
- Active listening to others. Humans are so cool and we are all a product of our environment to some extent. Our perception of reality is from a place of complete individuality. So see if you can learn or experience someone else’s reality from time to time.
- Surround yourself with information, podcasts, or people from other schools of thought. Expose yourself to things you normally don’t!
- Develop a mindset of always being a beginner. It is ok to always be learning and growing. None of us have ever done the perfect deadlift but that doesn’t stop us from trying.
Functional Medicine Corner
In the next few weeks, we will place a spotlight on a few essential nutrients that are crucially important in optimizing so many aspects of body function, one at a time. Today we will begin with MAGNESIUM, as it is essential to over 300 biochemical reactions that our body engages in daily.
Magnesium is an important mineral that is involved in protein synthesis. In addition, it plays a significant role in muscle and nerve function, partly due to its involvement in shuttling sodium and potassium across cell membranes. This sodium/potassium shuttle that magnesium helps govern also plays an important role in heart rhythm. Glucose and blood pressure regulation are also improved with adequate magnesium levels. AND, magnesium is an essential structural component of bone, making this an important consideration when addressing osteoporosis.
Data analysis from NHANES, or the National Health and Nutrition Examination Survey from 2013-2016 found that 48% of Americans ingest less magnesium from their diet than is recommended. Next week we will discuss dietary sources as well as consideration for supplementation.
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – April
Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!
Check her out rocking the Wonder Woman workout!
We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
Apr 11, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Implicit Bias
- Mobility Focus: Global
- Stability Goals: Time Under Tension
- Skill work: Negatives / Eccentric Phase
WOD Programming Schedule
- New Schedule April 11th – May 7th
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
Announcements
- Schedule Changes
- Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we sadly will be removing this from our list of offerings at this time.
- The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th
- We will be closed for Memorial Day
- We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
- Summer Courses
- MamaBear
- Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
- Better Runner
- Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
- Athena
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- Click HERE to register your female athlete today!
- NOW AVAILABLE WITH MEMBERSHIPS – Deep Self & Nutrition Coaching!
- HERE is more information about this amazing program!
- We now offer nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services.
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
Implicit bias is our topic this week for your health tip. We at Mindset believe strongly that health is a multi-layered, multi-factorial concept. Our society is most comfortable with physical health discussions, and thankfully, mental health is becoming more recognized as well. But there is more. Much more. And the more we work on our overall health as individuals, we open more opportunities for the health and growth of our communities. So let’s start the conversation.
What it is:
Thoughts and feelings are “implicit” if we are unaware of them or mistaken about their nature. We have a bias when, rather than being neutral, we have a preference for (or aversion to) a person or group of people. Thus, we use the term “implicit bias” to describe when we have attitudes towards people or associate stereotypes with them without our conscious knowledge.
Did you know:
Implicit bias is actually very common, normal, and is technically rooted in physiology. You are the combination of what you have learned. Things you learned from your own experiences. Things you learned from what you have seen. Things learned from what you have read. And things learned from what you have heard. But where did the information you absorbed come from?
Take for example: Your mother was attacked by a dog when she was young. She suffered from PTSD and had outward scars as daily reminders of the incident. As you grew up, she held you (and herself) from situations that involved dogs, as well as demonstrated physical aversion to dogs as she was still processing her own trauma. You were then raised to dislike dogs and find them dangerous without even having an interaction yourself. This can lead to your conscious and/or subconscious feeling that dogs are a risk.
We all have implicit biases and act on them constantly. Please know, having these does not make you a bad person. However, GI Joe did have a point when the show said, “Knowing is half the battle.”
So what do we do? Next week we will talk about how to move forward and educate yourself to improve this one aspect of your own health and the health of our community.
Functional Medicine Corner
We are finishing up our discussion regarding stress, cortisol and how it can affect our body over time when we don’t have a balanced nervous system response. We discussed how long-term stress can play a role in chronic health concerns such as hypertension, diabetes and cardiac concerns alone. And we have discussed some lifestyle adjustments we can consider to improve our metabolic resilience.
Certain nutrients that we put in our bodies can also help to counter the effects of increased cortisol over time. A few important ones to consider include:
- Omega 3 fats – These are incredibly anti-inflammatory generally and can help to support brain function as well as support the gut. These can be found in all forms of fish, as well as some presence in grass-fed and finished beef products. Walnuts, chia and flax seed can also increase omega 3 fats in the body.
- Complex carbohydrates – Foods such as whole grains, beans, and starchy vegetables can not only deliver fiber that helps to balance and stabilize blood sugar, but it also prompts our brain to make serotonin (a feel-good hormone for our brain).
- Vitamin C – This nutrient works to combat damage to the cells themselves after dealing with increased cortisol, but also supports immune function. Citrus fruits and berries have significant vitamin C, but did you know that there is also significant amounts in peppers as well as greens such as kale and parsley?
- Magnesium – This mineral is essential in helping to decrease cortisol directly, as well as assisting in moderating blood sugar and blood pressure. Thankfully we can get this in a number of tasty foods including nuts and seeds, leafy greens and even dark chocolate!
We’ve discussed quite a bit about our nervous system, cortisol and the effects on our overall health. Please feel free to reach out this week if you have any further questions about this topic – I’ll have a Q & A in next week’s newsletter if I have enough questions to share.Or feel free to make requests for future topics to discuss!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – April
Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!
Check her out rocking the Wonder Woman workout!
We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
